Suspension Glute Bridge
TRX glute bridge with heels in straps — combined hamstring and glute work with instability demand.
Level: Advanced
Primary: Glutes
Secondary: Hamstrings
Movement: Compound
Tags: Hinge
Type: Light Activity
Equipment: Suspension
Sports: Football Running Soccer
Target muscles
The glutes drive hip extension. The hamstrings co-contract. The deep core stabilizes against the unstable straps.
How to perform
Setup
Lie on your back. Place heels in the suspension straps with legs extended.
Execution
Press through the heels to drive the hips up toward the ceiling. Squeeze the glutes at the top. Lower with control.
Common mistakes
- Letting the straps swing.
- Cutting the range.
- Hyperextending the lower back.
- Going too fast.
- Skipping peak contraction.
Progressions and regressions
Regress to floor glute bridges. To progress, work hamstring curls (rolling the heels in).
Programming notes
Glute and hamstring work. 3 sets of 10-15 reps, twice a week.
